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There are no more items in your cart Cycling nutrition: what to eat before, during and after a long ride
Some rides are enjoyable even before you get on the bike.
It all starts with a good breakfast, continues with small habits while pedaling, and ends with a meal that truly helps with recovery. No need for shiny wrappers or processed foods because nutrition in cycling isn’t just about performing better, but about avoiding energy crashes, maintaining good digestion, and supporting recovery after each ride.
Just real food, well chosen, at the right time.
A practical guide to taking care of your energy, without complications.
Quick checklist for your long outings
The meal before a long ride is key. For breakfast, it’s recommended to have carbohydrates and some protein. During the ride, have a snack within the first 30–45 minutes, and drink water with salt and lemon if you’re not carrying an isotonic drink. It’s also useful to carry food in your jersey pocket or backpack, such as fruit, nuts, bars, or a small sandwich.
The important points are: Eat 2 to 3 hours before riding if possible. Secondly, combine complex carbohydrates + some protein + a small amount of fat, and finally avoid simple sugars or pastries that cause energy spikes followed by crashes.
And what about dinner the night before?
It matters more than you might think. Prioritize carbohydrates like rice, pasta, or potatoes along with vegetables and a source of lean protein (chicken, eggs, or legumes). Avoid very fatty or heavy meals.
Go out without breakfast: the mistake that can ruin your route
Breakfast before a bike ride is essential because it helps replenish your glycogen stores, which are partially depleted overnight. Setting off to ride without eating can lead to early fatigue and lower performance right from the start. A balanced breakfast provides sustained energy, improves your concentration, and prepares you physically and mentally for the effort ahead. It also helps maintain stable blood sugar levels, which reduces the risk of an energy crash halfway through your ride.
Another key point is digestion. Eating 2 to 3 hours beforehand allows for proper nutrient absorption, avoiding discomfort such as bloating or heaviness while riding. Moreover, starting well-fueled enables you to better manage what you eat during the ride, without needing to overconsume bars or quick sugars in desperation. In short, a good breakfast not only fuels your energy, it also helps you enjoy your ride more and take care of your body from the very first kilometer.
Ideas for breakfast before a route:
1. Cooked oats with banana and natural yogurt
Oats provide slow-absorbing carbohydrates, banana gives a quick energy boost, and yogurt adds protein to help maintain satiety and support muscle health. It’s easy to digest and simple to prepare.
2. Whole wheat toast with avocado and hard-boiled egg
This combines complex carbohydrates, healthy fats, and high-quality protein. Ideal for long and steady rides. Plus, avocado helps maintain electrolyte balance thanks to its potassium content.
3. Toast with natural peanut butter and fruit slices
Peanut butter provides dense, satisfying energy, while fruit (like apple or banana) offers natural sugars for a quick boost. Perfect if you’re facing climbs or a more intense ride.
4. French omelet with whole wheat bread and tomato
Protein + quality carbohydrates = stable energy. Adding tomato or a bit of olive oil gives an antioxidant touch and helps cellular hydration.
5. Oat smoothie with milk (dairy or plant-based), banana, and a date
Ideal if you don’t have time or can’t handle solid food. It’s quick to digest, easy to adapt, and provides energy and micronutrients in just a few sips.
Options if you head out very early:
A banana + a handful of nuts
Oat drink or banana smoothie with milk
Homemade oat cookies (with honey or dates)
Pre-ride supplements: yes or no?
In most cases, they’re not necessary. But if you’re used to it, a cup of coffee or tea can help activate you without needing caffeine pills.
If you can’t have a proper breakfast due to lack of time, carry a snack for the first 30 minutes of your ride.
On the road: eat before you get hungry
During a long bike ride, waiting until you’re hungry to eat is one of the most common — and costly — mistakes in terms of energy and performance. When you feel hungry, your body has already started depleting its glycogen stores, which can lead to a sudden energy crash, also known as a "bonk." Eating proactively every 30 to 45 minutes helps maintain stable blood glucose levels, prevents physical and mental slumps, and improves overall endurance while riding. It’s like gradually refueling your tank to avoid getting stranded halfway through your ride.
For rides longer than 90 minutes, the ideal plan is:
Eat something every 30–45 minutes: around 30–60g of carbohydrates per hour. Also, drink before you feel thirsty — at least half a liter per hour if it’s hot. Finally, alternate between sweet and savory foods on very long rides to avoid taste fatigue.
Alternatives to gels and isotonic drinks:
Bananas or dates, salted rice bites, mini peanut butter sandwiches, homemade gummies (made with juice + agar agar), or nuts mixed with raisins.
For drinking:
Water with a pinch of salt and lemon or orange juice, cold herbal tea with a pinch of sea salt, or a homemade drink: 1 liter of water + 2 tablespoons of honey + natural juice + salt.
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After the route: recovering without excesses
After a long bike ride, what you eat is almost as important as what you did during the ride. At that moment, your body is in "recovery" mode and needs to replenish spent glycogen, repair muscle fibers, and rehydrate. If you don’t eat within the first hour after getting off the bike, recovery slows down and you may feel more fatigued, experience more intense soreness, or even have less energy the following day. A balanced meal with carbohydrates, protein, and some healthy fats helps recharge your body, prevent muscle breakdown, and get you back stronger for your next ride.
You don't need a magic shake. What’s important is to eat something within the first hour after finishing, combining proteins + carbohydrates + healthy fats, and most importantly, rehydrating well with water or herbal teas.
Post-ride meal ideas:
1. Spanish omelet with salad and whole wheat bread
Eggs provide high-quality protein for muscle repair. Potatoes and whole wheat bread help replenish glycogen stores. The salad adds fiber, vitamins, and minerals. Adding extra virgin olive oil improves nutrient absorption.
2. Brown rice bowl with tuna, avocado, and tomato
Sustained energy from the rice, lean protein from the tuna, healthy fats from the avocado, and antioxidants from the tomato. A complete and tasty combo. Add a boiled egg or corn if you want to make it even more complete.
3. Natural yogurt with oats, walnuts, and honey
A light yet effective recovery option. Protein, carbohydrates, and healthy fats all in one bowl. Ideal if you don't have much appetite after your ride.
4. Homemade smoothie with banana, milk, oats, and pure cocoa
Quick hydration and recovery in liquid form. Provides energy, minerals, and protein. Perfect if you finish with a sensitive stomach. Add peanut butter to make it more caloric and satisfying.
5. Stir-fried chickpeas with vegetables and a fried egg
A plant-based option rich in protein, fiber, and antioxidants. It helps you recover and promotes healthy digestion. You can swap chickpeas for lentils and add rice to boost energy intake.
Taking care of your nutrition before, during, and after a bike ride isn’t just for professionals. It’s a powerful tool to perform better, feel more energized, and recover without complications. It’s not about complicating things with expensive products, but about understanding how your body responds and giving it what it needs at the right time, smart decisions and the pleasure of riding without surprises. Because when you fuel your body properly, you enjoy cycling twice as much.
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